EMOM 8 Minutes:
2 Deadlifts, not touch and go
Use 80% of your 1 Rep Max.
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#sbkgoeswest to SolCity CrossFit
Dog Training Today at 2:15pm
If you signed up, remember to come train your dog today at 2:15pm with Anthony Newman of Calm Energy Dog Training. Newman was New York magazine’s pick for Best Dog Trainer of 2013, and he’s visiting CFSBK to train CFSBK’s beloved dogs!
Competitions to Follow This Weekend
- Uzef, Paul J., and Rob I. are all competing today at the 31st Annual USAPL New Jersey State Powerlifting Championship in New Brunswick.
- Good luck to all the CFSBKers who are competing in the first round of the 2014 Subway Series tomorrow at CrossFit Long Island City.
- Pavel M. is competing in the NYC Triathalon tomorrow! His number is 4422; click here if you’d like to track his progress!
Get after it and make us proud, everyone!
The Great Hamstring Saver New York Times
How to Master CrossFit Double Unders Daily Burn
Yesterday at noon
Deads at 355
Cash Out with 60# DBs across
@Dee re: your comment yesterday
I agree somewhat with Jake, depends how bad of a spasm and how much pain you're in. I had a really bad back spasm last year that wound up needing pain killers and muscle relaxers combined with time and bourbon to resolve (probably didn't need the bourbon but hey, I was depressed about the injury). At first I could barely get out of bed and it would take me a few minuets to walk to the bathroom. I didn't do any real exercise that time for 2 weeks. I've also had a few lesser spasms that resolved in a day or two with light movement, myo-fascial release, and ibuprofen. I hope your situation is like the latter.
9am with Melo and Fox.
Deadlifts at 275. Used hook grip for all rounds.
Top three CF skills I HAVE TO master this year (no joke I have to do this):
Toe to Bar.
Somehow have to try and practice these after class. I always come in with the intention of doing so but then I am either spent after the WOD or my hands feel sensitive or tore up (from Deadlifts and KB swings for example) and I can't make productive use of the pull-up bar. I guess open gym is the answer but sometimes I can't make it in during those times.
Does anyone have any suggestions or strategies that have worked for them?
Joel W says
Jay, two things you listed scream "I need to strengthen my abdominals." I hear there's a place you can get mad abs at SBK.
Jay – Just do it. Before class maybe instead of after? Even a small bit of practice can help you gain ground. You can also feel free to sub a goat or two when we run standardized warm ups.
225 DL's…need to work on Melo's suggestion today of a straight bar path return to the floor, not bending my knees before the bars passed em…felt like a super quick class today.
Laura Mc says
11am. Deads at 210. Cash out with 25# bells for the first round, then switched to 35#. My abs are cooked from Annie, and I could not even do 1 v-up, so subbed planks.
Deadlifts at 175. Good cues from Noah to think about engaging my lats more. I loved this way of programming the lift.
Vanity cash-out upon vanity cash-out. 25# bells. Then added 3×10 sets of one-arm rows with a 20# bell, band pull-aparts 3×10 with palms up and then down, and 3×5 of pull-ups with bands. Overall, such a fun class.
Make-up from last night at OG. I was cranky and only had a half-hour, so Katie Harper and I redid a FGB-ish style workout we'd done a few months ago. 3 rounds of box jumps, wall balls, double unders, and 95# deadlift. I did not PR any of my rounds and was sucking a lot of air, but it was a nice and swift kick in the ass.
Good luck to everyone who is competing this weekend!
Between 'Annie' and today's vanity cash out it hurts to sneeze!!!
Whit H says
Jumped in unexpectedly to the 11am class after yoga this morning. Just couldn't resist the sight of deadlifts, I suppose.
135×5, 165×2, 185×1
EMOTM 8 minute: 2 DL @ 185#
This was heavier than I wanted it to be! Definitely got tough about halfway through.
Used hook grip.
Cash Out: what Laura said. I couldn't actually do either a hollow rock or a v-up. went with forearm plank holds instead (and a lot of laughing about the situation). 25# DB's on the bench press.
more cash out: walked to and from the gym with Penny for the dog training class, which was fun! so 3.4 miles total. good times.
Samir Chopra says
I'm with KH and Kate R. I loved this back off week (especially upon re-entry from vacation) and today's approach to Deadlifts was great.
Really fun Saturday class. 160# deadlifts. 20# db on first 2 rounds of bench press, 30# on 2nd 2.